Pilates - Rolling Like a Ball

View Comments (Add Comment)

Transcripts

Hi! I am Dory, your personal Pilates instructor, and right now, I am going to show you how to roll like a ball. So, go ahead and come towards the edge of your mat, take a big, deep breath in, and as you exhale I want you to go ahead and grab your hamstrings, pulling your knees towards the middle of your body. Now actually if you like to you can actually place both hands on top of your shins, or underneath your hamstring, whichever feels more comfortable to you, as long as you are balanced right here on your sitz bone.

So, you are not rocking back, and you are not rocking forward with those toes touching the floor, you are balanced right here on those little bones on the back of your body. So, sitting up nice and tall, inhale and exhale, round out your spine, tucking your chin to your chest, keeping those knees together and your feet together, big, deep breath in, and as you exhale, you are going to roll right back to the top of your spine, and you are going to come up, pause, pause, without those feet touching the floor. Inhale and exhale, roll back, come up, pause, pause, so just like everything in Pilates, we do everything eight to ten times, nice and comfortable just where you feel comfortable. Inhale and then exhale. Inhale and exhale, two more times, inhale and exhale and one more time. Good. Come up. Pause, pause, release your feet, and let's go ahead and move on.

Other Videos

• 

  How do I personalize a weight gain ...

• 

  Basic Yoga Routine

  In this series, Michelle Beaumont, fitness expert and yoga instructor demonstrates a More »

• 

  How do I know which food is a carb, ...

• 

  Baby and Me Yoga

  Baby and Me Yoga: Join Angela in experiencing the benefits of yoga with More »

• 

  4-minute Cardio Blast Workout

  http://www.yurielkaim.com Pressed for time? Try this quick yet effective More »

• 

  Acupuncture

  Kathe Ana demonstrates the basics of how to perform acupressure.